SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. All daily swimming workouts have been written using Commit Swimming. The workouts themselves are not indicative of SwimSwam’s or Commit’s views on training. They strictly reflect the opinions of the author swim coach.
Workout Context
- Purpose: Capacity (Base) Building
- Target age group: 13-14 years old, 15-18 years old, 19-22 years old
- Target level: Age Group (Advanced), Senior Age Group/ High School State Level, National/ Collegiate Level
- Weeks until target meet: 4 weeks
- Team Location: United States
- Course: 25 Yards
- Shared workout link: Click here to view this workout on commitswimming.com
The Workout
RSD National/Champ
Tuesday PM [1/31/23]
C3/W1
[17 days Sr C/ 30 days Sectionals]
Keep Attacking Practices! Fine tune all checklists! Purposeful Practice! Work to stay Healthy!
4×200
[free@2:50/fr@2:40/rimo IM @3:10/IM sc-dr]
sox @feet 10×25 kick fast @:40
no sox 8×50 FA @:50 (2ea)
sox@hands 10×25 pull fast @:40
pull no sox 8×50 FA @:50 (2ea)
Mid Race
4x
175 fr, snork, @2:10/2:15/2:20
125 fr/stroke @1:40/1:45/1:50]
75 choice, best time divided by 4,
[For 100: goal time divided by 4/ go 3×25 @:06 and :07 rest, and don’t subtract rest= time capable of (rest taken should =goal of last 25)]
50 rebuild @Coach
18×50 [1 flow d-s/1 b to pp/1@PP, 9@:50/9@1:00]
4×75 rebuild set (more if time)
Short Race:
(Strokes in groups of 5, can be same whole way through)
15×25 Fastest Average (3@:30/2@:20)
100ez
15×25 Fastest Average (2@:30/3@:20)
100ez
10×25 Fastest Average (1@:30/4@:20)
100ez
10×25 Fastest Average @ :20
100ez
25×25 USRPT @ :30
100 ez
25×25 USRPT @ :30
warm down
Long Race:
Joe Benjamin
Head Coach, Rancho San Dieguito
SwimSwam’s daily swimming workout is powered by Commit Swimming.
Swimming news for swim coaches and swim teams, courtesy of Commit Swimming. Click here to view all daily swimming workouts on SwimSwam.